Nutrition Program - BIO\|ANALOGICS
HEALTH MANAGEMENT
NUTRITION PROGRAM
Your personal nutrition program has been scientifically designed to provide a balance of nutrients to fuel your body for optimal health and performance. You will lose excess body fat, feel better, look better and have more energy.
THIS IS NOT A DIET. Diets don't work because they involve deprivation and unnatural eating patterns that can't be sustained. You can achieve weight loss and positive body composition changes through this program, but you will be following a balanced and healthy eating program, which you will learn to incorporate into your lifestyle for lasting results.
Changing old habits is hard work. But your personal nutrition program makes it easy to follow a healthy eating pattern while giving you the freedom to make your own food choices. This program uses a food exchange system, which provides a blueprint for you to follow. Use the food lists on the following pages along with your personalized nutrition printouts to design your daily menus. If you don't understand the exchange systems at first, simply follow the suggested menus until you are comfortable with using the food lists to create you own menus.
Client Name: ____________________________________
EXCHANGE LISTS
CARBOHYDRATES
Carbohydrates -- fruits, vegetables, grains, breads and cereals -- are the foundation of a healthy diet. Carbohydrates are not fattening. They provide energy to fuel your body, plus vitamins, minerals and fiber.
FRUITS
Key Points:
1. Choose fresh fruit rather than juice for increased fiber.
2. When choosing juice, drink only pure juice with no sugar or refined sweeteners.
3. For fruits not listed below, assume a serving of fruit is:
1/3 to 1/2 cup of fresh fruit juice
1/4 cup of dried fruit
1 small or medium fresh fruit
1 Exchange: (approximately 60 calories per exchange) 20g carbs, 0g fat, 0g protein
1 apple 1 peach (1/2 c. canned)
4 apricots (medium, raw) 1c. papaya
½ c. apricots (canned) 2 plums
1/2 banana 1/2 pomegranate
3/4 c. berries 1 small pear (1/2 c. canned)
1/3 cantaloupe (1 cup cubes) 3/4 c. Pineapple (1/3 c. canned)
2 ½ dates (medium) 3 prunes (medium)
1/2 grapefruit (3/4 c. segments) 2 Tbsp. raisins
15 grapes (small) 1 ¼ c. strawberries (raw, whole)
1 c. honeydew (1/8 melon) 2 tangerines 1 cup strawberries
1 kiwi (large) 1 1/4c. watermelon
1 orange
VEGETABLES
Key Points:
1. Choose fresh or frozen vegetables rather than canned vegetables.
2. Eat at least some of your vegetables raw.
3 Steam or microwave vegetables to preserve nutrients and flavor.
4. Include dark green and deep orange vegetables several times per week.
5. Starchy vegetables (corn, peas, potatoes) are counted as Starch exchanges.
1 Exchange: (approximately 25 calories per exchange) 5g. Carbs, 2g. Protein, 0g. fat
1 cup raw or ½ cup cooked vegetables or vegetable juice
asparagus mushrooms, cooked
bean sprouts onions
beets peppers (green)
broccoli turnips
brussels sprouts eggplant
carrots spinach, cooked
cauliflower tomatoes (1 large)
greens water chestnuts
leeks zucchini, cooked
STARCHES
Key Points:
1. Use whole grains whenever possible.
2. Choose cereals with little or no added sugar (2 grams or less per serving).
3. Include legumes -- beans and peas -- several times per week.
1 Exchange Equals: (approximately 80 calories per exchange)
Cereals: 1-1/2 c. puffed cereals
1/2 c. flaked cereals
1/3 c. concentrated bran cereals (bran buds)
3 Tbsp. nugget cereals (grape nuts)
1/2 c. cooked hot cereal (oatmeal or cream of wheat)
Breads: 1 slice bread 2 pancake (4 inch)
1 Pita 1 muffin (small, plain)
1/2 bagel 1/2 English muffin
1 tortilla 1 croutons, low fat
Grains (cooked): 1/2 c. pasta, macaroni or noodles
1/3 c. brown or white rice
1/2 c. hominy, barley or grits
3 Tbsp. wheat germ
1/2 c. millet
Starchy Vegetables: 1/2 c. mashed potatoes
1 baked potato, small
3/4 c. squash or pumpkin
1/2 c. corn
Legumes (cooked): 1/3 c. lentils or split peas 1/3 c. peas or lima beans
1/3 c. garbanzo or kidney beans 1/4 c. baked beans
Snack Foods: 3/4 oz. pretzels
3 graham crackers
3 c. air-popped popcorn
2-4 slices whole wheat crackers (3/4 oz)
PROTEINS
Key Points:
1. Choose lean meats, skin-free poultry or fish.
2. You do not need to avoid red meat as long as it is lean. Red meat is a good source of iron and zinc -- minerals which many people do not consume enough of.
3. If you choose to avoid animal meat, you can use low fat cheeses, eggs and legumes to meet your protein needs.
4. Use cooking methods that don't add fat: baking, broiling or grilling. Use wine or broth for poaching and stir-frying.
1 Exchange Equals: (55 to 100 calories) (See following pages)
1 oz. meat, poultry or fish (lowfat cooked)
1 oz. hard cheese (1" x 1" cube)
1 egg
3 egg whites
1 Tbsp. peanut butter
1/3 c. cooked legumes (peas, beans, lentils, etc.)
1/4 c. cottage or ricotta cheese
1/4 c. tuna (packed in water)
4 oz. tofu
Examples of common serving sizes are:
2 oz. = 1 chicken leg or thigh
1/2 c. low fat cottage cheese or water-packed tuna
1/2 of chicken breast
3 oz. = 1 med. pork chop
1 small hamburger patty
1/2 of a whole chicken breast
Any cooked meat the size of a deck of playing cards
LEAN PROTEINS: (Choose more often) (55 calories) 0g CARBS, 7g. Protein, 3g. fat
Meat: Lean beef (top round, eye of round, round tip, top loin, sirloin, tenderloin, flank stake, extra-lean ground beef; fresh ham, Canadian bacon, veal (except cutlet), venison, rabbit.
Poultry: Chicken, Cornish hen, turkey (without skin).
Fish: All fresh or frozen fish, water-packed tuna.
Cheese: Nonfat or low fat cottage cheese, diet cheeses.
Other: Egg whites or egg substitute, legumes.
DAIRY PRODUCTS / SUBSTITUTES
Key Points:
1. Dairy products provide calcium and protein, but can be high in fat.
2. Use low fat or nonfat dairy products whenever possible.
3. Tofu and most cheeses are high in fat and should be used in moderation.
1 Exchange Equals: (approximately 90 to 150 calories per exchange)
2g. Fat, 12g. Carbs, 8g. protein
1 c. nonfat or 1% milk
1 c. low fat or nonfat yogurt
1 c. low fat buttermilk
1/2 c. evaporated skim milk
1/3 c. Nonfat dry milk
1 oz. low fat cheese
1/4 c. low fat or nonfat cottage cheese*
1/4 c. part-skim ricotta cheese
2 Tbsp. parmesan cheese
½ c. tofu (made with calcium)
1 c. low fat or nonfat soy milk*
*Low in calcium. Use in moderation along with calcium-rich foods or include a calcium supplement.
BEVERAGES
Caffeine and alcohol are not encouraged but may be consumed in moderation. Fruit and vegetable juices and post-work-out beverages such as the Break Through Energy Drink provide calories and are included in your food exchanges.
1. Drink at least eight glasses of water every day.
2. You may include up to two caffeinated beverages per day (coffee, tea, soda).
3. You may include up to two alcoholic drinks per week. (If you consume more than this, your wellness coordinator will adjust your meal plan accordingly.) One drink contains about 100 calories and is equal to: 8 oz. beer, 12 oz. light beer, 4 oz. wine, or 1-1/2 oz. hard liquor.
4. You may also include the following non-caloric beverages:
Diet soda (in moderation), Decaffeinated coffee or Herbal tea.
FATS
Key Points:
1. All fats are high in calories and should be consumed in moderation.
2. Cutting your fat intake is the single most important dietary change you can make.
3. Eating a low fat diet allows you to consume more calories while losing weight and body fat. (Use sparingly)
1 Exchange Equals: (approximately 45 calories per exchange) 5g. fat
1 tsp. margarine or butter
1Tbsp. diet margarine
1 tsp. mayonnaise
1 Tbsp. reduced-calorie mayonnaise
1 tsp. oil
1 Tbsp. salad dressing
2 Tbsp. reduced-calorie salad dressing
1 Tbsp. cream cheese
2 Tbsp. light or Neufchatel cream cheese
2 Tbsp. sour cream
4 Tbsp. light sour cream
2 Tbsp. coffee creamer (liquid)
1 slice bacon
1/8 avocado
5 olives, large
6 almonds
10 peanuts, large
1 Tbsp. sunflower seeds
BREAKDOWN OF THE EXCHANGE FOODS
(These numbers are averaged for each food group.)
FRUITS VEGETABLES
Calories 80 Calories 30
Carbohydrates 20 g Carbohydrates 7.5 g
Fat .00 g Fat .00 g
Protein .00 g Protein .00 g
GRAINS / STARCHES FATS / OILS
Calories 80 Calories 40
Carbohydrates 15 g Carbohydrates .00 g
Fat < 1 g Fat 4.5 g
Protein 2 g Protein .00 g
PROTEIN / MEATS DAIRY / SOY
Calories 55 Calories 80
Carbohydrates .00 g Carbohydrates 11 g
Fat 3 g Fat < 1 g
Protein 7 g Protein 8 g
EXCHANGES FOR COMBINATION FOODS
Not all foods fall exactly into one exchange list or another. Many of the foods we eat are combination foods. Use the following guide to count the exchanges of the combination foods in your diet.
Bean burrito: 2 burrito = 4 starch, 2 protein, 2 fat
Casseroles: 1 cup = 2 starch, 2 protein, 2 fat
Cheese pizza: 1/4 of 10" pizza = 2 starch, 2 protein, 1 fat
Chili with beans: 1 cup = 2 starch, 2 protein, 2 fat
Garden burger (with bun): 1 item = 3 starch 1 protein
Macaroni and cheese: 1 cup = 2 starch, 1 protein, 2 fat
Spaghetti: 1 cup = 2 starch, 1 protein, 1 fat
Soup: Chunky
or bean :type 1 cup = 2 starch, 1 protein, 1 vegetable
Cream 1 cup = 1 starch 2 fat
Chicken Nuggets 6 nuggets = 1 starch, 2 protein, 2 fat
A DOZEN SNACK IDEAS
Since fat takes twice as long to digest as carbohydrates or protein, low fat eating usually means eating more often. If your personal nutrition plan calls for snacks, you'll probably want to get used to snack packing. One trip to a vending machine can undermine all of the healthy food choices you make during the day. The following snack suggestions can be packed along with you in a cooler, lunch box, briefcase or brown bag.
1. 2 oz low fat cheese 2 protein (or dairy)
4 Ry-Krisp crackers 1 starch
1 c. assorted raw vegetables 1 vegetable
2. 1 apple 1 fruit
4 ak-mak crackers 1 starch
1 Tbsp. peanut butter 1 protein
3. 1/2 C. fruit salad 1 fruit
1 oz. rice cakes 1 starch
4. 7/8 oz. Health Valley Fat-Free
Cookies (6 small or 2 large) 1 starch + 1 fruit
5. 2 Tbsp. raisins 1 fruit
12 almonds 2 fat
6. 1 Fiber (Natural Nectar) 1 starch + 1 fat
7. 1 c. assorted raw vegetables 1 vegetable
2 Tbsp. low-calorie ranch dressing (dip) 1 fat
8. 2 oz. Guiltless Gourmet tortilla chips 2 starch
1/4 c. salsa 1/2 vegetable
9. 2 fig bars 1 starch + 1 fruit
1 apple 1 fruit
10. 3 c. air-popped popcorn 1 starch
2 tsp. butter 2 fat
11. 1 c. low fat yogurt 1 dairy
1 banana 1 fruit
12. 1 whole wheat bagel 2 starch
2 Tbsp. light cream cheese 1 fat
1/2 c. grapes 1 fruit
SUGGESTED GROCERY LIST
DAIRY & EGGS
- Low or non-fat milk
- Part-skim mozzarella cheese
- Low-fat or non-fat mayonnaise
- Low-calorie margarine
MEATS, POULTRY AND FISH
- Choose white fish
- Chicken breast skinned
- Flank steak or lean beef
VEGETABLES AND FRUITS
- Broccoli, carrots, tomatoes, potatoes, onions, green peppers, lettuce(romaine). Since vegetables are free calories, you can eat more of them.
- Oranges, apples, grapefruit, bananas, cantaloupes.
- Try to eat less of very sweet fruits such as grapes,
pineapples, watermelon.
CEREALS, GRAINS, PASTAS & MISC.
- All bran cereals, Grape Nuts, Shredded Wheat and like cereals.
- Spaghetti, brown rice, or long grain white rice.
- Unbleached white or wheat flour, corn tortillas, popcorn, whole wheat or low-fat pancake mix, light pancake syrup
- Fig bars
Try to use frozen foods instead of canned foods, as they are much fresher, thereby maintaining more nutrients.
CANNED & BOTTLED GOODS
- Natural style almond butter or peanut butter
- Low-sugar juices and jams
- Red wine vinegar
- Lemon juice, spaghetti sauce
- Salsa, mustard, low-cal. catsup
- Tuna fish, water packed
- Honey
- Canned black, red or garbanzo beans
- Tofu
FROZEN FOODS
- Frozen Vegetables low sodium
- Low-fat or non-fat deserts
- Orange Juice.
- Frozen fruits
- Low-fat and low-calorie frozen dinners
HERBS AND SPICES
- Salt-free seasonings with garlic
- Paprika, cinnamon, dried herbs
(parsley, dill etc.)
READING
AND
USING FOOD LABELS
Nutrition Facts on food labels can help you with food choices. These labels are required by law for most foods and are based on standard serving sizes. However, these serving sizes may not always be the same as the serving sizes in this booklet.
Check the serving size on the label. Is it nearly the same size as the food exchange? You may need to adjust the size of the serving to fit your meal plan.
Look at the grams of carbohydrate in the serving size. (One starch, fruit, milk, or other carbohydrate has about 15 grams of carbohydrate.) So, if 1 cup of cereal has 30 grams of carbohydrate, it will count as 2 starch choices in your meal plan. You may need to adjust the size of the serving so it contains the number of carbohydrate choices you have for a meal or a snack.
Look at the grams of protein in the serving size. (One meat choice has 7 grams of protein.) If the food has more than 7 grams of protein in a serving, you can figure out the number of meat choices by dividing the grams of protein by 7. Meats generally contain fat, too.
Look at the grams of fat in the serving size. (One fat choice has 5 grams of fat.) If one waffle has 15 grams of carbohydrate and 5 grams of fat, it counts as 1 starch choice and 1 fat choice.
Look at the number of calories in the serving size. If there are less than 20 calories per serving, it is a free food. However, if it has more than 20 calories, follow the steps listed above to count the food choices.
Ask your dietitian for help using information on food labels. Some food labels may also give exchanges. These are based on information in this booklet.
The following “sample” label is provided for you to practice reading a food label before you get to the super market.
Chili with beans
Nutrition Facts
Serving Size 1 cup (253 g)
Serving Per Container 2
Amount Per Serving
Calories 260 Calories from Fat 72
% Daily Value
Total Fat 8g 13%
Saturated Fat 3g 17%
Cholesterol 130mg 44%
Sodium 101mg 42%
Total Carbohydrate 22g 7%
Dietary fiber 9g
Sugars 4g
Protein 25g
BREAKFAST MEALS
EXCHANGE GROUP / # OF EXCHANGES / FOOD
Meal 1
Fruit _____ Raisins
Starch _____ Oatmeal
Fat _____ Margarine or Butter
Dairy _____ 1% Milk
Meal 2
Fruit _____ Apple
Starch _____ Whole Wheat Toast
Fat _____ Margarine
Dairy _____ Yogurt (low fat)
Meal 3
Fruit _____ Strawberries
Starch _____ Bagel
Fat _____ Cream Cheese (low fat)
Dairy _____ 1% Milk
Meal 4
Fruit _____ Peach
Starch _____ English Muffin
Fat _____ Margarine
Dairy _____ Yogurt (low fat)
Meal 5
Fruit _____ Blueberries
Starch _____ Corn Flakes
Starch _____ Whole Wheat Toast
Fat _____ Peanut Butter
Dairy _____ 1% Milk
LUNCH MEALS
EXCHANGE GROUP / # OF EXCHANGES / FOOD
Meal 1 (Chicken Sandwich)
Protein _____ Chicken
Starch _____ Whole Wheat Bread
Fat _____ Mayonnaise (low cal)
Fruit _____ Apple
Vegetable _____ Mixed Green Salad
Fat _____ Salad Dressing (low cal)
Meal 2 (Tuna Salad)
Protein _____ Tuna
Vegetable _____ Mixed Green Salad
Fat _____ Salad Dressing (low cal)
Starch _____ Whole Wheat Roll
Fruit _____ Orange
Meal 3 (Beef Taco)
Protein _____ Shredded Beef or Extra Lean Ground Beef
Starch _____ Tortilla
Vegetable _____ Lettuce / Tomato
Fat _____ Cheese (low cal)
Fruit _____ Cantaloupe
Meal 4 (Tuna Sandwich)
Protein _____ Tuna
Starch _____ Pita Bread
Vegetable _____ Sprouts / Onion
Fat _____ Mayonnaise (low cal)
Fruit _____ Mixed Fruit
Meal 5 (Chicken Roast)
Protein _____ Chicken Breast (broiled w/skin removed)
Starch _____ Brown Rice
Vegetable _____ Broccoli (steamed)
Fat _____ Margarine (low cal)
Fruit _____ Pineapple Chunks
DINNER MEALS
EXCHANGE GROUP / # OF EXCHANGES / FOOD
Meal 1 (Steak Dinner)
Protein _____ Flank Steak (broiled)
Starch _____ Brown Rice
Vegetable _____ Mixed Green Salad
Fat _____ Salad Dressing (low cal)
Fruit _____ Cantaloupe
Meal 2 (Spaghetti)
Protein _____ Extra Lean Ground Beef
Starch _____ Spaghetti / Pasta
Vegetable _____ Tomato Sauce (Classico, Healthy Choice or home made)
Vegetable _____ Green Salad
Fat _____ Salad Dressing (low cal)
Fruit _____ Fruit Cup (or consumed as snack)
Meal 3 (Grilled Halibut)
Protein _____ Halibut (baked in white wine, garlic and ginger)
Starch _____ Brown Rice
Starch _____ Whole Wheat Dinner Roll
Fat _____ Margarine (low cal)
Vegetable _____ Peas and Corn
Fruit _____ Orange (or consumed as snack)
Meal 4 (Chicken Stir Fry)
Protein _____ Chicken Breast
Vegetable _____ Assorted Vegetables
Fat _____ Canola Oil
Starch _____ Brown Rice
Vegetable _____ Mixed Green Salad
Fruit _____ Apple (or consumed as snack)
Meal 5 (Tostada)
Protein _____ Shredded Flank Steak (broiled)
Starch _____ Tortilla
Vegetable _____ Mixed Raw Vegetables
Fat _____ Salad Dressing (low cal)
Protein _____ Cheese
Fruit _____ Grapes (or consumed as snack)
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your daily nutrition program. Note that each meal allows for a specific number of exchanges and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
# of Exchanges
Meals Allowed / Used Food *Mood
BREAKFAST:
Fruit ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Dairy ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
LUNCH:
Protein ______ / ______ ______
Vegetable ______ / ______ ______
Fat ______ / ______ ______
Starch ______ / ______ ______
Fruit ______ / ______ ______
SNACK:
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
DINNER:
Protein ______ / ______ ______
Fruit ______ / ______ ______
Vegetable ______ / ______ ______
Starch ______ / ______ ______
Fat ______ / ______ ______
Exercise: Strength Training? ______ Aerobics? ______
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